John has tutored algebra and SAT Prep and has a B.A. degree with a major in psychology and a minor in mathematics from Christopher Newport University.

This lesson will review many of the techniques used in the track and field world to improve athletic performance. The techniques include ways to enhance breathing, sleep, and mental toughness. The lesson also includes physical training methods.

Different Skills & Techniques

There are many different skills and techniques involved in the extremely competitive track and field world. At first glance, we think of physical skills such as running, jumping, and throwing. However, in this advanced age of computers, we have seen an increasing emphasis on other aspects of sports improvement such as breathing techniques, psychological skills, diet, and even sleep enhancement. In the track and field world, one-hundredth of a second or tenth of an inch (or of a millimeter) can mean the difference between a gold or a silver medal, so competitors and their coaches are always looking for ways to get that slight edge.

Mental Side & Dietary Habits

The mental side of sports is where many experts feel an event is often won or lost. Winners tend to have a strong self-belief, an ability to overcome obstacles, a strong desire to win, and of course, the commitment to make all these things happen. Furthermore, winners tend to utilize imagery and visualization, setting both short-term and long-term goals. Winners have mental toughness and use self-talk to help them perform at the optimum level of ability.

The dietary habits of the track and field athlete are probably the most hotly debated aspect of the sport. There are thousands of diet plans and eating theories, and we see diets vary greatly from one athlete to another. Of course, a 300-pound discus thrower is going to eat much differently than a 100-pound marathoner. One thing that most of the athletes' diets include, however, is ample protein. This applies even to the runners who eat a high carbohydrate diet. Even the vegetarian athletes eat eggs and peanut butter to achieve their desired protein intake.

Athletes in general also tend to consume far more calories than the average sedentary person. We have heard the stories of swimmer Michael Phelps eating 11,000 calories per day, including stacks of pancakes. The average person eats only about 2,000 calories. Track and field athletes are often no different.

Sleep

Probably the most nascent form of training in the track and field world is the concept that better sleep equals better performance. It seems like common sense, but we all now live in a high-stress, fast-paced world, and many of us don't sleep the typically recommended 7-9 hours per night. Studies are now showing that athletes who do not sleep properly actually underperform, and this lack of adequate rest can mean the difference between winning and losing. College and universities, along with even NASA, are leading the way in cutting-edge sleep research and related technology.

LeBron James of the NBA's Cleveland Cavaliers has stated he might sleep 11 or 12 hours the night before a big game. Considering that the average American only gets 6-7 hours per night, we see that pro athletes need time to repair their bodies after tough workouts. Another factor sleep scientists are finding is that most people sleep in a room that is too warm. Evidently, 68 degrees Fahrenheit or even cooler is optimal. Scientists have produced studies that show better sleep increases accuracy, reaction time, and speed.

Breathing

There are a multitude of breathing techniques to improve running ability, but one of the most popular tried and true methods is to train at altitude. It's believed that in the past 50 years over 90% of all running champions have either trained or lived at altitude. Many experts believe training at about 8,000 feet for about a month and then returning to train at sea level is the best formula for improvement.

Another breathing technique is known as cadence breathing. For example, a 2-2 cadence means that the athlete would breathe in for two strides and then breathe out for two strides, repeating the pattern. This tends to work well for sprints and shorter distances. Some athletes, however, prefer the old school method of just breathing naturally throughout a race. An alternative breathing technique is rhythmic breathing, in which the runner inhales for a 3 count and exhales for a 2 count, or the runner inhales for a 2 count and exhales for a 1 count. The purpose of this is to start each exhalation on an opposite foot. This technique tends to work well for races of 5K and longer.

Plyometrics & Running Performance

Athletes use plyometrics to jump higher. This is a combination of training techniques that emphasize power and explosiveness. Sprinters and high jumpers rely heavily on these techniques, which include jumping onto a box, one-legged hops, and jumping over cones. Plyometrics are such an intense and high-impact workout that it's recommended that we consult with our doctors first before doing them.

There are as many theories about how to improve running performance as there are running coaches. Everyone has a theory, and it's no wonder that many runners are considered eccentric. Of course, the training varies depending on the length of the running event. The training technique for a 100-meter runner is far different than for a marathon runner who runs over 26 miles. First of all, as a general rule, sprinters weigh a lot more than marathon runners. Probably the most popular technique for distance runners is the concept of interval training, in which the runner intersperses his or her regular run with short bursts of running at full pace, say for a minute or so. Another trick is to run hills, both uphill and downhill. This forces the body to use different muscles and adapt to different terrains that may be found in an actual race.

Lesson Summary

Alright, let's take a moment to review what we've learned.

While running, jumping, and throwing - as in the physical skills - are the mainstays of the track and field world, newer trends are placing emphasis on breathing, diet, and the mental side of sports. We learned that breathing techniques improve running ability, especially when doing altitude training; and that the mental side of sports is where many experts feel an event is often won or lost, since winners tend to have greater belief in their own skills than losers.

The ultimate goal is indeed to defeat one's opponent, and many contests are decided by mere fractions, so today's athletes and coaches are always on the lookout for ways to improve, which can be as simple as the principle of better sleep equaling better performance, or the use of plyometrics to jump higher, which is a combination of training techniques that emphasize power and explosiveness. This quest will continue as athletes try to emulate the Olympic model and go faster, higher, and stronger.

Summary:

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